Name: Playbook - Jake Schultz - W1/D5 D5 UPPER BODY push/pull
Uploaded: 2023-12-07T16:11:44.553Z
Duration: 55 min
Description: W1/D5 D5 UPPER BODY push/pull

Blake

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell smith machine underhand row

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower the dumbbells to chest level
- Hold one dumbbell in the top position while you press and lower the opposite dumbbell 

One Rep=

Both arms
Right arm 
Left arm

Dumbbell alt. ISO flat bench press

- From slight incline holding a dumbbell in each hand
- Place the dumbbells together side by side and press them over your chest
- Keeping the dumbbells squeezed together lower them back to your chest

Incline dumbbell squeeze press

- Bend over at 45 degrees 
-With an over hand grip
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell smith machine overhand row

Push/Pull Superset 1

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Push/Pull Superset 2

- Grab the bar with your palms facing forward with a wide grip
- keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
-Perform a push-up 

One rep = R arm row, Left arm row, Push up

Shoot for 5-10 repetitions

Dumbbell renegade rows + push ups

W1/D5 D5 UPPER BODY push/pull

Modified bc I’m working out at home with limited equipment (no treadmill or leg press)

Brandon

W1/D1 D1 LEGS

W1/D2 D2 BACK & TRICEPS

W1/D3 D3 PUSH

W1/D4 D4 Lower Body

Masoud

W1/D6 D6 Upper Push & Abs/Core

W1/D7 D7 Upper Pull

W2/D1 D1 Legs & Shoulders

W2/D2 D2 Full Body

W2/D3 D3 Upper Body Push/Pull

Can upright rows be done with a kettlebell…?

W2/D4 D4 Legs & Shoulders

W2/D5 D5 Push, Core & Cardio

W2/D6 D6 HIIT Bike

W2/D7 D7 Quads

W3/D1 D1 Full Body Stability Focused

W3/D2 D2 Kettlebell Back & Core

W3/D3 D3 Cardio LISS

W3/D4 D4 Glutes, Hamstrings, Shoulders

W3/D5 D5 Chest & Biceps

W3/D6 D6 Quads & Triceps

W3/D7 D7 Shoulders

W4/D1 D1 Barbell Circuit

W4/D2 D2 Upper Body Push/Pull

W4/D3 D3 Legs & Shoulders

Oh my gosh😭😭😭😭😭🤪🤪🤪

W4/D4 D4 Core Circuit

W4/D5 D5 Back & Triceps

W4/D6 D6 Legs & Shoulders

W4/D7 D7 Fully Body Kettlebell

W5/D1 D1 Chest & Back

W5/D2 D2 Legs

W5/D3 D3 Core/Abs

W5/D4 D4 Shoulders

W5/D5 D5 Legs High Volume

Deana

W5/D6 D6 ARMS

W5/D7 D7 Push & Pull

W6/D1 D1 CORE

W6/D2 D2 Legs & Shoulders

W6/D3 D3 Back, Triceps, Calves

W6/D4 D4 Quads

W6/D5 D5 Core/abs

W6/D6 D6 KB Legs

W6/D7 D7 Back & Triceps

W7/D1 D1 Full Body KettleBell

W7/D2 D2 Glutes & Hamstrings

W7/D3 D3 Shoulders

W7/D4 D4 CORE

W7/D5 D5 Legs

W7/D6 D6 Push/Pull

W7/D7 D7 HIIT EMOM

W8/D1 D1 Shoulders

W1/D5 D5 UPPER BODY push/pull

Community

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